Bite Sized Wellness

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Bite Sized Wellness

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BLW + Infant CPR/Choking | Kids’ Health + Wellness

Confident care for babies & kids
📍STL + virtual classes
-Online courses + 1:1 support
-Feeding, wellness, first aid, sick support
👇🏻Resources + Get Started

10/06/2025

Here’s how we’re actually going to support our kids this season:

As a pediatric NP, here’s the foundations that matter:

💤Quality sleep - our bodies do their best work at repairing, rebuilding, and building immune cells to fight infections.. All during sleep. Not to mention mood regulation and focus.. Consistent bedtime routines aren’t just about your sanity (though that matters too).
Sleep needs:
12 months (14-18 hrs)
3 years (11-14 hrs)
3-6 years (10-13 hrs)
7-12 years (9-11 hrs)
teens (8-10 hrs).

🥦Nutrient-dense foods - Focus on variety over supplements. Colorful fruits, vegetables, adequate protein. No single “superfood” is going to save you. But a well nourished body that has the nutrient stores/reserves to pull from when they do get sick, could mean a shorter illness time frame or less severity of illness.

🏃Regular movement - Age-appropriate physical activity supports immune function. Yes, even when it’s cold outside. 2+ hours of play/activity for toddlers and preschoolers. 60+ minutes of mod/vigorous for school age

😫Stress management - Chronic stress suppresses immunity. Maintain routines, provide emotional support, and remember that your nervous system regulation matters for theirs too.

🫧Washing hands with soap and water before eating, after the bathroom, and when visibly dirty. But skip over sanitizing –letting them play in dirt is fine, and you don’t need to disinfect your house daily. Some germ exposure actually helps build a healthy immune system.

🦠A healthy immune system doesn’t need “boosting” - it needs supporting through consistent, boring, foundational habits. There’s no magic supplement, essential oil, or tincture that prevents all illness.

Your kids are going to get sick this season. That’s normal. That’s their immune system learning. Focus on the foundations and the things you can control.

What’s your biggest cold and flu season struggle? Let me know below.

👋🏻Hi, I’m Cierra, a pediatric nurse practitioner and mom of 3. I’m here to help you feel confident raising healthy, resilient babies and kids!

09/27/2025

You're in charge of what shows up on their plate, how to serve it, when to feed, and alllll the things that come with keeping tiny humans fed, healthy, and safe! Feeding your baby really can be as easy as feeding them what you are eating without making something separate... AND it doesn't have to feel terrifying.

Whether you're just getting started on your feeding journey with baby, in the weeds with your toddler, or a grandparent about to help with starting solids...

We offer hands-on baby-led weaning, toddler feeding classes, pediatric CPR/first aid, and pediatrics 101 classes led by a pediatric nurse practitioner - simplifying all the information out there for you, all in the comfort of your home.

Our instructor comes to YOU for private sessions or small groups, or you can find one of our community classes nearby.

Our classes help you build muscle memory, confidence, and a calm approach so you can enjoy these precious moments instead of stressing through them. Learn what to feed, how to feed, and how to support the foundations of health for your little one with confidence from the start!

📍 St. Louis and surrounding areas
💻 Virtual consultations available if not local

Comment CHOKING and I'll send you our FREE guide to choking hazards (food and non-food items), what choking looks like, and what to do in an emergency.

This post is for educational purposes only and is not a substitute for professional medical advice. Always consult with your child's healthcare provider for guidance on your child's specific nutritional needs and feeding plan.

07/09/2025

As we are gearing up for back to school physicals and check ups, please remember that your child’s growth chart is not a report card of how healthy they are and how you are doing as a parent.

Growth charts simply show a wide range of what is average.

Growth charts are not intended to be used as a sole means of diagnosing an issue. Instead, they contribute to an overall picture of your child’s health.

A muscular framed kid isn’t necessarily overweight because they fall in a higher percentage, and a smaller framed kid isn’t necessarily underweight.

They’re simply different.

Even the extremes - fifth percentile or 95th percentile-don’t necessarily mean your child is at an unhealthy weight. Kids can be fit and healthy at any size.

Each child’s growth clock, body size, muscularity, and shape is individual.

Your child’s size may be normal.

As kids mature, it’s normal for body fat to change, which is why adult BMI charts aren’t meant for kids and the reason why it’s important to track growth overtime.

Some kids gain a little extra weight to support an upcoming growth spurt, and may appear to slim as they shoot up in height

Labels “normal”, “underweight”,
“overweight”, are often misleading for parents (and kids) and can have negative consequences.

Regardless of where your child falls on the spectrum of their growth chart the recommendation stays the same…aim for a wide variety of nutrient, dense whole foods as much as possible… healthy fats, fiber, Protein rich foods, and carbs to meet energy demands. (obviously there a special circumstances that require more attention and nuance).

If you have concerns, discuss them with your child’s doctor. But try to not have that conversation in front of them 😬

If you’re struggling to get your child to eat a variety of foods, drop the word “guide” and I’ll send you my free picky eater guide to get them exploring.

And if you’re unsure how to talk about food in front of your child while still aiming for a more diverse diet — something is coming soon for you! Stay tuned.

What have you been told about your child’s growth?

05/16/2025

My 3 year old said “no sweet potatoes” when i was making his plate. So i served him a brownie instead…

Okay, yes I did serve him a brownie, but not because he refused the sweet potatoes.. I still served those too.
Swipe through for why and what happened next…

Here’s your reminder that you don’t have to “earn” your dessert. And your kids shouldn’t have to earn there’s by clearing their plate either.

If you have a picky eater and you are tired of the meal time struggle and begging them to take a bite. Comment “GUIDE” and I’ll DM you my free picky eater pocket guide. Your step-by-step roadmap to understand why your kiddo refuses certain foods and how to overcome it without the stress.

🙋🏼‍♀️Hi, i’m Cierra! A pediatric nurse practitioner with advanced training in pediatric nutrition and feeding. I take a holistic approach to optimizing your child’s health and wellness. I’m also a mom of three, so I understand all of the challenges that come with feeding Littles and living a healthy lifestyle! I’m here to help you take the guess work out of it and be your parent pocket guide!

Follow for more!

05/09/2025

Wildwood Warriors: A Bite Sized Fitness Camp is kicking off this summer at Wildwood Fitness Collective!

This 8-week movement-based camp is designed for kids ages 5–11 to build strength, coordination, and confidence in a fun, supportive environment. Led by Coach Cierra Crowley, a pediatric nurse practitioner, certified youth training coach, and children’s health expert. Each session is grounded in safe movement, skill-building, and fun.

Kids will run, jump, balance, and grow their fitness skills while learning how to enjoy movement in their everyday lives. No pressure, just smart, structured, and supportive activity designed with kids in mind.

Details:
📅 June 2 – August 1 (No class June 30–July 4 or July 14)
📍 Wildwood Fitness Collective
🧒 Ages 5–11
🗓 Mondays & Wednesdays
⏰ 11:00 – 11:45 AM
💵 $240 for the full camp

Spots are limited and filling fast. If your child could use a summer full of strength, smiles, and movement this is it.

https://app.chalkitpro.com/gymProductLink/768/prod_SGMf23FAa8kJR6/9591/

05/02/2025

Why these are unhelpful ⬇️

1️⃣Not all kids eat when hungry, especially if food feels unsafe or overwhelming.
2️⃣More control doesn’t create better eaters… it creates more resistance and stress.
3️⃣Even one bite rules are pressure.. and pressure backfires.
4️⃣Moms aren’t making multiple meals for fun …. they’re trying to survive mealtimes.
5️⃣Some do. Many don’t. Waiting it out can create deeper issues. And some kids need more support.
6️⃣Sneaky doesn’t build trust, awareness, or long-term habits.
7️⃣Cutting everything “unhealthy” overnight can trigger anxiety, food obsession, or mistrust. And won’t help fix the core issue.
8️⃣Cool. This is gaslighting 😘 and are you really “fine?”

If this all sounds familiar — my Bite Sized Basics program is here to help.

It’s the support I wish every mom had:
✨ Lay the foundation with structure, routines, and confidence
✨ Expand accepted foods and increase the variety in their diet with real strategies …no bribes or battles
✨ Build balanced nutrition and support their health… all while cooking one meal for the whole family

You deserve peaceful mealtimes and a plan that actually works… not more stress or shame.

We start May 14th, and doors close May 11th.
�Comment “Me” and I’ll send everything your way!

03/18/2025

📍Definitely SAVE this one! 🙌🏻

Oh my goodness was this delicious and SO SIMPLE!

Picky eater approved which was a bonus.

✨Ingredients✨
▪️4 oz dark chocolate chopped and melted
▪️1.5 cups plain Greek yogurt
▪️1/4 cup Cocoa powder
▪️ 1 tbsp honey
▪️1/2 tsp vanilla
▪️ 1/8 tsp salt
▪️1 TBSP Sprouts Super Seed Booster (or other chia seed/flax seed combo)

✨Instructions✨
▪️In a bowl, melt your chocolate in 20-30 second intervals stirring frequently until all clumps are gone
▪️In stand mixer with the whisk attachment, combine the cooled melted chocolate, Greek yogurt, cocoa powder, honey, vanilla, and salt.
▪️Whip the mixture until smooth and creamy and then portion into containers or jars.
▪️Place in the fridge overnight or for at least eight hours.

Enjoy!

⭐️Refrigerate in an airtight container for up to five days.
⭐️Top with : Berries, bananas, coconut flakes, nuts and/or seeds. Or whatever you wish!

Let me know if you give this a try!

Hi I’m Cierra! A pediatric nurse practitioner and mom of 3 sharing holistic wellness tips and stress-free meal strategeis to support your child’s health and wellness.

Follow along Bite Sized Wellness for more!

03/12/2025

One of the biggest challenges a lot of families I work with face is their kids constantly snacking and grazing.

They can’t seem to get off the hamster wheel of snack time and their kids seem to refuse everything that isn’t labeled as a snack or isn’t your typical snack foo.

It’s an easy cycle to fall into, especially when we are fearful they will go without and be hungry when they don’t eat what we offered.

Breaking the snack cycle and establishing a meal routine is the first part of helping them become more adventurous at meal time.

Our toddlers and young kids need us to be the consistent piece that shows them when and how to eat, while they are still learning their body to know how much to eat. It’s an important job, I know…

If you have a picky eater and are struggling with food refusals, constant snacking, mealtime battles, and are just overwhelmed with where to start, DM me “ME” to get started on your little ones eating transformation. I’ll give you my step by step approach to stop being the snack police and finally serve one meal for the whole family!

Or you can comment GUIDE and you’ll get my Free Picky Eater Checklist sent to your inbox.. your guid to peaceful meals and your kiddo trying more food!

03/05/2025

Did you know?

We offer interactive, customized workshops for schools, childcare centers, businesses, and parent groups—because every child deserves a healthy relationship with food and parents deserve access to the resources they need!

✔️ Practical nutrition & picky eating strategies
✔️ Helping kids build positive food habits
✔️ Fun food play & kitchen skills
✔️ Movement & play-based learning

Let’s make mealtimes easier and healthier for families!

Want to bring a workshop to your community?

Send us a message or visit https://www.bitesizedwellness.com/contact to learn more!

Address

P. O. Box 11
Eureka, MO
63025

Website

https://www.bitesizedwellness.com/

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